Jeffrey Salazar
Brain-derived neurotrophic factor (BDNF) is a protein that is vital for brain health and cognitive function. BDNF levels naturally decrease with age, and low levels of BDNF have been linked to various brain-related conditions. However, it is possible to increase BDNF levels through diet and lifestyle changes. For example, a low-carb diet, intermittent fasting, and specific foods such as fatty fish, blueberries, green tea, and dark chocolate have all been shown to increase BDNF. Additionally, physical exercise, mindfulness practices, and supplements like niacin and quercetin can also help boost BDNF levels.
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What You'll Learn
Intermittent fasting and low-carb diets
Several studies have found that reduced energy intake affects BDNF levels. A study on the effects of a four-week low-carbohydrate diet (25% protein, 60% fat, and 15% carbohydrates) found an average 20% increase in circulating serum BDNF levels among participants. Another study found that a carbohydrate-restricted diet composed of Paleolithic foods increased circulating BDNF levels and cognition in just four weeks.
Low-carb diets are essential for raising BDNF levels. When you go sugar-free and low-carb, BDNF levels in the brain start to increase within two months. Friendly bacteria in the intestines use undigested fibre and carbohydrates as prebiotics, contributing to the increase of BDNF levels in the brain.
In addition to caloric restriction, intermittent fasting subjects neurons to activity-related metabolic stress, resulting in the production of proteins involved in synaptic plasticity, neurogenesis, neuronal survival, memory, and learning. This interplay between neurotransmitters and neurotrophic signalling pathways, particularly glutamate and BDNF, mediates the adaptive activity-dependent response of neural networks to environmental demands.
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Fatty fish, soy, and dark chocolate
BDNF (brain-derived neurotrophic factor) is a compound that is largely responsible for the brain's plasticity and its ability to reform and heal itself. It also promotes sleep and wellness. BDNF levels naturally decrease with age, causing a decline in memory and cognition.
Fatty Fish
Fatty fish such as salmon, mackerel, anchovies, sardines, and herring are rich sources of omega-3 fatty acids, particularly DHA. DHA is a type of omega-3 fat that has been linked to increased BDNF levels. When purchasing fatty fish, look for the label "wild-caught" to ensure the healthiest fat content and lower levels of toxins.
Soy
Organic whole or fermented soy products are recommended due to their positive health associations. Non-organic soy may contain harmful additives, pesticide residues, and genetically modified fats. Soy phytoestrogens have been found to increase BDNF levels in the frontal cortex of female rats. However, it is important to note that there is currently no clinical evidence to support the direct translation of these findings to humans.
Dark Chocolate
Dark chocolate, specifically cacao, contains phytonutrients that increase BDNF. To maximize the benefits, choose dark chocolate with 100% cacao. Dark chocolate is rich in theobromine, which has been found to increase BDNF levels in mouse and rat brains, suggesting that it may have a positive impact on human BDNF levels as well. Additionally, dark chocolate has been found to enhance cognitive function, although the direct link to BDNF levels in humans requires further investigation.
Incorporating these foods into your diet, along with other BDNF-boosting foods like blueberries and green tea, may help improve your cognitive health and neuroplasticity.
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Green tea and blueberries
Green tea, particularly when sourced from Japan, is a rich source of polyphenols, which are known to act as antioxidants to counteract oxidative stress. Oxidative stress is a cause of various neurodegenerative disorders and neuronal injuries. The polyphenols in green tea can also help deliver optimal amounts of BDNF to regions of the brain affected by neurodegenerative diseases. One active ingredient in green tea, epigallocatechin-3-gallate (EGCG), has been shown to potentiate the neuritogenic ability of BDNF.
Blueberries, especially organic wild blueberries, are also a rich source of antioxidants, which can help improve brain functions. Blueberry supplementation has been shown to improve spatial working memory and hippocampal neuronal plasticity, as well as regulate BDNF levels in the brain. In one study, APP/PS1 transgenic mice were fed blueberry extracts for 16 weeks, and their learning and memory capacity were assessed using the Morris water maze (MWM) test. The results showed that blueberry treatment was beneficial for improving learning and memory, and these effects were related to the regulation of BDNF.
Incorporating green tea and blueberries into your diet can be a simple and effective way to boost your BDNF levels and support your cognitive health. Additionally, combining these dietary choices with other lifestyle factors, such as exercise and intermittent fasting, can further enhance the benefits and promote increased BDNF production.
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Coffee and exercise
Let's start with coffee. The caffeine in coffee has been shown to increase BDNF levels and protect brain cells. However, it's important to choose coffee that is not contaminated with heavy metals, mycotoxins, or mould. Coffee fruit extract, which includes the red fruit surrounding the coffee beans, is particularly potent in raising BDNF levels. In several studies, 100 mg of coffee fruit extract raised BDNF levels by about 140%. Additionally, the antioxidants found in coffee fruit stimulate the body's production of BDNF.
Now, let's move on to exercise. Exercise is a well-known and effective method to increase BDNF levels. Both animal and human studies have shown that exercise, especially intense or vigorous exercise, increases BDNF levels and neurogenesis in the brain. For example, a study involving healthy men found that 40 minutes of vigorous or moderate exercise increased serum BDNF levels by 32% compared to baseline levels. Another study showed that physically active people had higher BDNF levels than sedentary individuals. It's important to note that exercise intensity and duration impact BDNF production, with higher intensity exercises leading to greater increases in BDNF levels. Additionally, endurance exercises release a protein called FNDC5, which may also contribute to the beneficial effects of exercise on BDNF levels.
In conclusion, both coffee and exercise are powerful tools to naturally increase your BDNF levels, leading to improved brain health, cognition, and neuroplasticity.
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Sunlight and socialising
Sunlight exposure has been linked to improved cognitive function, including enhanced attention, memory, and overall cognitive performance. Research suggests that regular exposure to natural light can boost learning and increase brain plasticity. This is due to the increased production of BDNF, which is a protein that promotes the growth and maintenance of neurons. Sunlight can also enhance attention and working memory by modulating the activity of neurotransmitters such as dopamine and norepinephrine, which are crucial for regulating attention, motivation, and the ability to process information effectively.
Sunlight can also improve mood regulation, sleep, and reduce inflammation and oxidative stress in the brain. It is the primary regulator of the Suprachiasmatic Nucleus (SCN), which is the master clock of the circadian rhythm, and can help to synchronize our sleep-wake cycles. Sunlight may also increase hippocampal volume, which could help protect against cognitive decline, and reduce amygdala activity, which can help alleviate symptoms of anxiety and depression.
In addition to the direct benefits of sunlight, getting outside and socializing can also increase BDNF levels. Social connection is crucial for maintaining cognitive function, and loneliness and social isolation can lead to a decline in BDNF levels. Making an effort to connect with others, whether through regular calls with friends and family, attending group classes or meetups, or volunteering, can all help to increase BDNF.
To maximize the benefits of sunlight and socializing, try to get outside for at least 20 minutes each day, especially in the morning. This can also be combined with exercise, which is another powerful way to increase BDNF levels.
It is important to note that while sunlight has many benefits, caution is necessary to prevent skin damage. Additionally, as with any lifestyle change, it is always recommended to consult with a healthcare professional before making significant changes to your routine.
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Frequently asked questions
There are several foods that are believed to increase BDNF levels. These include:
- Fatty fish, such as salmon, mackerel, anchovies, sardines, and herring
- Turmeric, especially when paired with black pepper and fat
- Organic whole or fermented soy products
- Green tea sourced from Japan
- Blueberries, preferably organic and wild
- Olive oil
- Dark chocolate, preferably 100% cacao
- Coffee, preferably not contaminated with heavy metals, mycotoxins, or mould
Aside from diet, there are several other ways to increase BDNF. These include:
- Exercise, especially high-intensity interval training (HIIT)
- Intermittent fasting
- Mindfulness practices, such as meditation, yoga, tai chi, and qi gong
- Sunlight
Several factors have been shown to decrease BDNF levels, including:
- Age
- Chronic stress
- Social isolation
- Sleep deprivation
- Insomnia
- A diet high in processed foods and sugar
- Pharmaceuticals
- Pollution
BDNF stands for Brain-Derived Neurotrophic Factor. It is a protein that is essential for cognitive health and the brain's ability to reform and heal itself.
